12/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Standing Behind the Neck Press

      5 sets x 5 reps

      Rest between sets.  Start with a weight you can easily manage, and then add
      weight by feel for the remaining sets.  Bring the BB all the way to the back
      rack (across the traps) at the bottom of each rep.

#2  Do 3 rounds of:

      Cable Row - 1 minute of work
      Goblet Squat - 1 minute of work
      Hand Release Pushup - 1 minute of work
      REST - 1 minute
      BB Push Press - 1 minute of work

      Rest 2 minutes between rounds.
      For each exercise, do as many quality reps as you can in one minute.